The " Challenge Myself " Log

[White Knight]

I have been lurking and posting minimally…my issue being time availability.
I do feel that sharing a log with those of similar interests to be a good thing as one can learn from each other… and since I am “aging” maybe this section would be the best to start a log.

Name is Theresa…age is 44,..height 5’2”…..have 2 kids (one 16- he just got his first car and a 12 year old daughter)

In April I decided to train to compete in the Alberta bb comps…. After busting butt, training 3 hours a day, making up my diet and sticking hard to it… I competed in the southerns on June 17 and took first place in women’s lightweight , second place in Masters and best poser at 111 lbs….. I competed in the provincials the week after, June 24, and weighed in at 106 lbs. (lost 5 lbs in that one week) and took second place

Here’s a link to some pics from both comps

http://www.whiteknight.ca/2006%20Bodybuilding%20whiteknight.ca.htm

I tried to go back to the gym after the comps but found it difficult…. My so called tennis elbow was terrible….. I could see my form was off on everything because of the pain and so I have not gone back to the gym since mid July…. My diet went out the window and I now weigh in at 129 lbs…. It doesn’t bother as of yet as I know my body needed to recoup but I have partied too much …..lol

I am still in pain but I feel it is time to do something…get back to a routine…..

My goal….. to gain muscle mass….I want to compete in the Canadian Nationals for August 2007.. I believe my best bet will be to attempt to go for a competition weight of 114 lbs while shredded… to gain about ½ lb of muscle per month….or so…

I am going to start with a little cardio this week and slowly get into a weight routine and diet again….. I have read about so many different programs to gain mass and I will attempt a few…..as I believe change to the program will be the key….. the diet will consist of a 6 days clean , one day off…I will probably go for about 2000 daily calories with 1 to 1-1/2 grams of protein per lbs…….I will post up details as I progress and hopefully keep this log as updated as possible….

Getting back into a routine will be the toughest part… digging in for that motivation again…. Once I am on track, I give things 110%

So this is my first post for my beginning log.

[stephenlouis]

Welcome to the Journals. You have some amazing accomplishments under your belt allready... Alberta bb comps 2nd finish... and two teens ;)

I have no doubt you will meet and exceed your goals, based on your past history.

I am looking forward to watching you leave me in your fitness dust. :)

[White Knight]

Thanks :)

Maybe checking in here will be the motivation trigger that I need right now

[Hibiscus09]

Wow -- you are ripped in those photos! Very nice muscularity and your back and arms are just gorgeous! Great job!

Good luck to you. I'll enjoy following your journal as I'm trying to put on some mass also. :p

[joed]

Welcome to the journals WK, you look terrific in those pics. Tendonitis is a bear to have to wrestle with, and many of us have had the problem. There are a few Canucks here and once they see your journal they may have some ideas about a good medical referral they've used. Look forward to following your journey.

[dbx]

Welcome to the club ;) Looks like you've got a lot of experience to share.

[jmc53]

Welcome White Knight - will be looking forward to following your progress to August next year.

[White Knight]

:)

This week will be a rough one to start anything..... I have a rock crawl competition that we will be doing...I'll drive this one ..... :)
Having two intense hobbies is tough

I started back up with some supplements today

Now- Eve muti
Hyaluronic Acid
MSM
Glucosamine
Chomdoitin

That's it for now....

Monday I am commiting myself to start
diet and work out.....

Will post details then

[Gunn27]

Welcome to journaling, your pics are fantastic. I look forward to following your progress on the road to the Nationals, I'm planning for my first competition in June here in Ontario.

Good luck to you.

[kimsquit]

Welcome to the forums and congratulations on your wins - going by the photos, you certainly worked hard for them!

Have you considered seeing a chiropractor for your elbow joint? What I had thought was painful tendonitis turned out to be a misalignment of my raduis and ulna due to heavy lifting.

perhaps I'll see you at the '07 Canadians in Edmonton

:)

~ Chris

[White Knight]

Wow, I should have started a log here a long time ago....
The feedback and reading other loggers is certainly motivating :)

Yes, I have seen a chiro and he has adjusted my elbow.....
I am trying everything I can........
The pain is definately at the elbow attachment...
I need to be patient I guess

kimsquit, I just checked your log... ( it will take me some time to read all those pages though ) but I see congratulations are in order in your placing in the BC provicials... Nice!!!!!

Maybe I WILL see you at the Nationals in Edmonton '07 :)

PS- Did I see a pic of some mud boggin in there.... cause I am all over that!!

[Hibiscus09]

What's a rock crawling competition? Sounds intense. :)

Edit: Okay, I just noticed and checked out your site in your signature. Does it have something to do with that? That is so awesome! It must be tons of fun!

[ChocoChick]

Wow! You look great. I've enjoyed your posts over the last year or so and will be reading your journal with interest.

[White Knight]

It is lots of fun :)

Both my husband and I drive.. ( he's been driving more lately and I have been videotaping).....

Here's a couple of links to 2 DVDs (teasers ) I put together of last years season... It;ll give you an idea of what we do for our other hobby :)

I fit bodybuilding in......I just love it too much....

http://www.whiteknight.ca/DOWN%20&%20DIRTY%20TEASER.wmv

http://www.whiteknight.ca/ROCK'N%20N%20ROLL'N%20TEASER.wmv

This weekend is my turn to drive [insert big grin here]

[StlBarbie]

You look amazing Theresa!! WOW!! :)

[Hibiscus09]

Wow -- that looks like fun and hard work! :D

I know this doesn't compare to what you're doing, but we were in British Columbia recently and were able to go on Hummer Rides up the mountain. I had never done it and it was so much fun! I was amazed at the obstructions it would go over. :D

[White Knight]

off roading is fun :)

Well my Monday deadline has come and gone....
I rolled the truck , did some verticals this weekend .... I am sore and tired....I'm pushing the start back a few days.....It's not an excuse, really......
I've been icing the elbow/forearm and increased the MSM to 2000mg

A pic

http://whiteknight.ca/FORUMS/uploads/post-201-1158101935_thumb.jpg

[Hibiscus09]

Very cool! :) I did some horizontal work this weekend -- may I use that as an excuse? :D

Seriously, that looks like it would wear you out! Hope your aches and pains go away quickly!

[White Knight]

LOL.........Touche

[White Knight]

I have finally decided to start up again...it's almost as though I was nervous to go back to the gym, I guess it's because I knew that things would have to change.....

I weighed myself this morning and I was disgusted...weighed in at 131.4 lbs. ( I weighed in at 106 lbs on June 24 for the provincials).... I guess this is the rebound so many people try to warn you about...

So it';s about 2-1/2 months since I've been to a gym or have eaten clean.....
It's going to take me a couple fo weeks to try and figure out the right diet and workout program for me....My goal is muscle gain.....

I went to the gym during my lunch hour today....
I figured I'd start slow and light as anything I do will end up being sore....

leg curls- 3 sets of
20 reps-both legs- 48 lbs
8 reps ( each leg) single leg curl- 33 lbs
30 second ham stretch

leg extensions- 3 sets of
15 reps- both legs- 64 lbs
10 reps ( each leg ) single leg extension- 48 lbs
30 second quad stretch

stiff leg deadlift- 3 sets of
15 reps with 30 lbs barbell
30 second ham stretch

last set I did it while standing on a bench and lowered the barbell below my feet to really feel the stretch with each rep

lunges- 3 sets of
12 reps each leg with 2x15 lbs dumbell

One Legged Leg Press- 3 sets of
10 reps each leg- 50 lbs.

leg curl on medicine ball ( lying flat with one leg on medicine ball)- 3 sets
10 reps each leg

My legs were shaking after this so I decided that was a good start

Diet today
1 Bowl of Turbos cereal with 1% milk
1 All Bran Bar
1 Can Tuna
4 Slices bread ( Body Conscius all grain - good specs on it)
1 Tomatoe
2 Coffee
1 protein bar
1 protein drink
stir fry ( lean steak with peppers/onions/ginger/garlic) on rice
1 serving of muscle milk

Total calories- 1854, grams of fat- 56, grams of carbs- 174, protein 164

This is not the breakdown I am looking for..this is just how it happened today ( I need to go shopping )

Tonight I have to take my daughter to swimming lessons...they have a gynm there... I plan on doing 30 minutes of the stair master

I have added glutamine to my supplements and will be alternating scivation xtend and Ergopharm's "All in One" as drink supplements during workouts starting tommorrow

At least it's a start :)

[White Knight]

Wow ,are my butt and hams sore today!!!!!!
I knew it wouldn't take much to feel something....

I am taking today off...

Food breakdown for today
1674 calories, 41.5 grams fat, 145 grams carbs, 177 grams of protein

Been icing the arm 3-4 times per day ( re the tendonitis)

Back to the gym tommorrow

[White Knight]

Made it to the gym this morning 6;00 AM

I'm having a hard time "getting" into it but trying.,... Feeling tired all the time

Hams are still sore from last Thursday....

Did a quick back workout with light weights...I'm going to stick to light weights for the first little bit, until I feel stronger . I hope to get back to the level I was at within the next month or so.....

Cable Seated Row- 3 sets of 8
Cable close grip pull down- 3 sets of 8
Dumbbell bent-over row- 3 sets of 8
Lever front pull down ( 3 x8 wide, 3x8 close grip)

Food intake today
2053 calories
69.1 gr. fat
175 gr. carbs
203.5 grms protein

increased my water intake

[White Knight]

Starting to get into the groove of going back.. I feel my strength will come back faster than I think.... feeling a little more confident

Today- 6;00 am gym
Hack squat- 70 lbs- both legs- 3 sets of 8
Hack squat –single leg- no weight- did these between the two legged hacks.- no rest in between sets ( 3 sets each leg)

Cable hip abduction- 6 sets of 10- 30 lbs

Squats- 115 lbs- 3 sets of 8

Seated calf raise- 45 lbs- 3 sets of 10 straight toes, 10 toe pointing out, 10 tore pointing in

Ham stretch, quad stretch, calf stretch

Tonight- 20 minutes stair master, 20 minutes eliptical

Food intake today
2055 calories
67 gr. fat
168 gr. carbs
183 gr protein

The water main broke at work today.....it's going to be an interesting day... no water=no toilet...I'll be making a few trips to Timmys..lol

PS- I bought a tub of Muscle Milk- Cookies and Cream.....I hate it...it is so sweet.. I can't wait to finish it and get something else

[White Knight]

6;00 am gym

Did shoulders this morning..... I dreaded this one....because of the tendonitis.... The weights are gay but it is a lot better . I couldn't even pick up a cup of coffee a month ago. I felt it but I held proper form which is the most important to me now

Dumbell Arnold press- 3 sets of 8- 2x20 lbs dumbbell
Inclined lever shoulder pres—3 sets of 8- 70 lbs
Dumbbell lateral raise- 3 sets of 8- 2 x10 lbs
Dumbell Front raise- 3 sets of 8- 10 lbs
Barbell Rear Delt Row- 3 sets of 8- 20 lbs
Lever rear delt row- 3 sets of 8- 65 lbs
Barbell upright row- 3 sets of 8- 20 lbs

My whole body is totally sore....Man, I think it is figuring out that I am back at the gym....

My husband wnats to get back to a regular gym schedule as well...so I am meeting him later tonight at the gym... Might do a light chest and tris

I'm taking this week to re-introduce my body to our come back...lol

Food intake today-
I am increasing the calories a bit.I've added MCT oil to my daily intake

2435 calories
83.1 gr. fat
236 gr. carbs
209 gr protein

[Original Poster]

Awsome Shoulder WO !

I love the way you go about your nutrition.
Keep up the great work.

[joed]

Those lateral & front DB raises are a large amount of weight considering your tendonitis. WTG!

[White Knight]

Thanks :)

So I did end up at the gym again last night

Did a light round
Chest-
Bench press- 3 set of 8- 65 lbs
Incline bench press- 3 sets of 8- 65 lbs
Cable standing fly- 3 sets of 8 – 40 lbs

Tris-
Superset
cable pushdown with bar 3 setsx8- 50 lbs
cable rope- 30 lbs


This mornings session was for some abs...
Not sure the names of these
Lying on bench with 10 lbs dumbbell held by feet- leg raise- 3 sets of 20
Standing twist with a 25 lbs dumbbell- 3 sets of 20
Lying on floor with cable attached around feet-(I guess cable leg raise?) 30 lbs- 3 sets of 20
50 ball crunches
50 bicycle on floor
Walking plank for about 5 minutes
Incline crunch to failure
I added back extensions cause I didn’t get to do them this week

Tonight it’s my daughters swimming class so I’ll probably do some bis. I can't just sit and watch

That should have hit every part this week…the whole body is quite sore
Tomorrow is day off gym and one meal off
Saturday I will start with a set program – first will be legs
So far I haven’t had a plan…just walked in and did whatever came to mind for each body part

Tenonditis- I have been doing acupuncture and ART twice per week.. I have been wearing a brace but it is extremely uncomfortable so I only wear it when I work out…..
I just got the L-BoAid ( thanks Joed) wearing it now..it is quite comfortable

A guy at work brought one of these in.
http://forum.bodybuilding.com/attachment.php?attachmentid=334597&stc=1&d=1158864259
I am using it as well.
I will get rid of this tennis elbow…..

Todays intake
2384 calories
84 gr. fat
211 gr. carbs
211 gr protein

PS- I picked up a strip loin of bison today and some ostrich ( never tried ostrich).. This place was pretty cool…they have any game you want, alligator, snake, elk… I think I’ll try elk next

[White Knight]

Haven't had much time the last couple of days to record

Saturday-
Legs
Leg curls- 3 sets of 20- 48 lbs
Leg extension- 3 sets of 25- 80 lbs
stiff leg dealift- 3 sets of 15- 30 lbs
Lunges- 4 sets of 20 reps each leg- 2 15 lbs dumbells
One legged Leg Press- 4 sets of 15 each leg- 70 lbs
Squats- 4 sets of 15 reps- 105 lbs
seated calf raises- 2 sets of 30 ( straight toe, toe in , rtoe out)

(next saturdays leg workout will be switched exercises with lower reps and higher weights-)

Sunday- Back and shoulders
Superset lat pull down- ( 90 lbs) and seated row- 90 lbs- 3 sets of each
dumbell row- 3 sets each side- 30 lbs
incline lever shoulder press- 90 lbs
dumbell frnt raises- 3 sets at 12.5 lbs
lateral raise- 3 sets at 12.5 lbs
Lever rear delt row- 3 sets of 8- 80 lbs

Today-
just did 30 minutes of the stair master
Feeling tired

Diet- Last couple of days were okay, could have been better

Haven't had time to count up today but I've had
8 egg whites with zuchinni and salsa
all bran bar
banana
2 buffalo burgers with onions and peppers
cottage cheese
fat free yogurt
protein bar
and will probably have for supper
salmon and asparagus
muscle milk

Back to work now....ciao

PS_ tried ostrich this weekend..... it was blah...prefer bison

[White Knight]

Been averaging the 2300-2400 calories per day but have not gained any weight ....staying stable at the 130-131 mark... Guess I must be burning the calories up?????.. This might be my maintenance level..... will see what happens when I up the weights some more and the work outs become more intense

This morning was a short leg work out ...( I'll call it my leg filler day where I do exercises I didn't get to Saturday).... Saturdays will be the big leg day...

I am still using light weights as I want to progress to where I use to be slowly ( don't want injuries)

Cable hip abduction- 6 sets of 40 lbs
Hack squat- 90 lbs- both legs- 3 sets of 8
Hack Squat- single leg- 3 sets each leg ( no added weight )- let me tell you I felt it after the 2 legged hacks
leg curl on medicine ball ( lying flat with one leg on medicine ball)- 3 sets
10 reps each leg
Stiff Leg Deadlift- 3 sets of 10- ( went light at 40 lbs until I catch up )
3 sets of deadlift standing on bench and lowering below feet with 20 lbs dumbell
Good 10 minutes of stretching

Tonight- 40 minutes stair master

[Hibiscus09]

Looking good, White Knight! :)

I'm so glad you mentioned the not gaining weight thing. I forgot to increase my calories today. I've stalled out also at 2,000 calories and 123.5lbs. I'll bump them up to 2,100. :p Perhaps I should bump more than 100 calories a week, but it freaks me out. :p Plus, last week I was slack for my last meal on a few days and under caloried, I think.

Good idea to slowly increase your weights -- better safe than sorry.

[White Knight]

I know, increasing the calories freaks me out a bit too..It's such a different mindset......I think I have justified to myself by saying I want to stay with 20 lbs of my competition goal weight.... hence I am doing the stair master.....

First time I ever "bulk up" ....

[White Knight]

work outs still continue...just haven't had much time to record

Saturday - legs

Squats 3 setsx8- 135 lbs
hack squats- 3 setsx8- 100 lbs
leg press- 3 sets x8- 270 lbs
leg extension- 3 setsx8- 150 lbs
leg curls- 3 setsx8- 70 lbs
hip abductor- 3 sets of 8- 120 lbs

[jaguarr]

You're still moving some very nice weight, WK! Great work!

jag

[White Knight]

Moving up slowly....:)

yesterday -
spent 40 minutes doing shoulder work
front dumbell raises
lateral raises
lever for rear delts
shoulder press
incline shoulder press
close grip shoulder press
wide grip shoulder press

30 minutes eliptical


Today was leg filler day....

Cable hip abduction- 6 sets x 40 lbs
stiff leg dead lift- 4 sets x10- 70 lbs
lunges with 20 lbs dumbell- 4 sets of 10 each leg
I don't know what this machine is called but you lie on it on your stomach and push up weights with a single leg ( ham/glute work)- 4 sets of 10- 150 lbs
3x10- back extensions holding 25 lbs weight

40 minutes stair master

[White Knight]

Just 30 minutes of eliptical today.... Seem to be getting a cold and feel like crap

[Gunn27]

I've been following along with interest... hope you feel better soon. :)

[White Knight]

Well I got a doozy of a cold.......

Did abs yesterday, went to work and went back home...

Ab workout
Leg raise with 12.5 lbs dumbbell held by feet- - 3 sets of 20
Standing twist with a 25 lbs dumbbell- 3 sets of 20
cable leg raise 30 lbs- 3 sets of 20
3 sets of 20 with medicine ball touching floor side to side
50 bicycle on floor
standing leg raises- 3 seys of 20
bench leg raises- 3 sets of 20

Today is day off....

[Hibiscus09]

Yuck on the cold! That's a great ab workout. Your abs look awesome in the photos! :)

Hope you have a nice weekend and feel better!

[joed]

Yes, have a relaxing wkend so you body can kill those yuckos you've caught.

[White Knight]

Thanks Guys

Todays Legs

squats
3 warm up sets at 95 lbs. x8 reps each
1 set x2 reps- 135 lbs
2 sets x 6 reps- 155 lbs

Leg press-
One set x2 reps at 360 lbs
2 sets x 6 reps at 360 lbs

Leg curls
2 sets x 6 reps- 90 lbs

Stiff Leg deadlifts
2 sets standing on bench so I can lower past feet x 6 reps at 65 lbs


Taking tomorrow off- going to a buffet in Nisku..I'm going to enjoy that.. :D

[White Knight]

This cold is nasty...took Sunday and Monday off..

yesterday did 30 minutes of eliptical

Today-
dumbell rows-
2 sets x 10 reps x20 lbs
2 setsx 6 reps x 50 lbs

lat pulldown
1 setx 6 reps x 90 lbs
1 set x 6 repsx 105 lbs

wide grip row
1 setx 6 repsx 90 lbs
1 setx 6 reps x 105 lbs

incline level shoulder press
2 setsx 6 reps x 90 lbs

lateral raises on lever machine
2 sets x10x 50 lbs

lateral dumbell raise
2 sets x 6 reps x 15 lbs ( this is slowly going up..I was so happy with moving to the 15s )

front dumbell raise
2 sets x 6 reps x 15 lbs

delt machine
1 set x 6 reps x 85 lbs
1 set x 6 reps x 100 lbs

tricep dips on benches
2 sets x 20

Tricep dumbell extensions
1 set x 6 reps x 25 lbs
1 set x 6 reps x 35 lbs

10 minutes of stretching...

Diet is steady and similar ( except for this weekend )
I am hooked on buffalo lately for some reason

Weighing in at 132.2 lbs.. about a lbs weight gain

[jaguarr]

Hope your cold is going away, finally. I know I don't have to tell you not to overdo it while you're sick, so I won't. :)

jag

[Buffycat3]

Hi :)

I got your message about your journal in this section...I will really enjoy reading and watching you grow toward your next comp.
Keep up the great work...Have Fun!

[White Knight]

:)

Obstacles , obstacles..... they are always there.....will do Jag

Hey there Buffy , thanks

Well, instead of going shopping at lunch yesterday, I decided to do ½ hr of stair master at the gym ( it’s cheaper that way )

This morning was abs….

Lying on bench- leg raise/lower with 15 lbs dumbbell held by feet- 3 sets of 15
Standing twist with a 25 lbs dumbbell- 3 sets of 15 per side
Side to side dips with 25 lbs. dumbbell- 3 sets 15 each side
3 setsx15 of v crunches holding up 2 lbs medicine ball
3 sets x 15- sitting on matt twisting and placing 6 lbs medicine ball behind back, picking it up and placing it behind back on the other side…..
1 set Russian twists

I think I’ll save some more money today and do 30 minutes of stair master at lunch :)

[Original Poster]

:)
I think I’ll save some more money today and do 30 minutes of stair master at lunch :)


ROFLMAO !

I'd bet a lot of men wish they had women who felt the same way. LOL

[Luvdogs]

Great ab workout!

Where I work is right across from a mall...Macy's, Gottschalks, and everything in between! So if an appt. cancels....there goes the money I would have made! :rolleyes:

[White Knight]

:)

Day Off today..cold still kicking at me...

I've been using this at night in front of the tv to improve on balance

http://whiteknight.ca/FORUMS/uploads/post-1-1153090713.jpg

I also received Skip La Cour's Packing-On Muscle Max-OT Style DVD last weekend have started following that type of work out for now

Tomorrow ..legs

[Chubby Mom]

Sorry to hear that you have a cold I’m going through the same thing what a pain in the back side. Take care and get better soon.

[White Knight]

Thanks... you too :)

[Hibiscus09]

How are you doing with the stability board? I'm rather humorous on them. :)

Hope you feel better soon!

[mom24boys]

Just found you started a journal....look forward to reading. hope your cold goes away fast.

[White Knight]

Thanks guys :)

Stability board?...I suck..so that means I can only improve :)

Legs

squats
3 sets at 115 lbs. x 10 reps each
2 sets x 6 reps- 155 lbs

Leg press-
2 sets x 6 reps at 450 lbs

Leg curls
1 set x 50 lbs x 10 reps
2 sets x 6 reps- 90 lbs

Stiff Leg deadlifts
3 sets x 6 reps at 105 lbs

Added NOC-cG3 to supplements

PS- It's about one year ago now that I decided to go back to the gym after a few years off....I weighed in at 145 lbs and smoked a pack of smokes a day.... Glad those days are gone :D

What a difference a year makes

[Buffycat3]

I know, increasing the calories freaks me out a bit too..It's such a different mindset......I think I have justified to myself by saying I want to stay with 20 lbs of my competition goal weight.... hence I am doing the stair master.....

First time I ever "bulk up" ....


I will be entering the 'mindset' of increasing calories....and just thinking about it is a little freaky to me.
But I have to do it, try it, see what kind of results it will have for my intended muscle-gain goal.
It will be hard for me to change..but like you, we need to increase in order to build muscle.

If you don't mind Ihave a few questions....
How much did you increase your calories...and what source are you increasing? Protien, Carbs or both?
Also, what, if any, supplements are you using?

Good luck to you in your quest of bulking...you and I will be building together ;)

[ChocoChick]

PS- It's about one year ago now that I decided to go back to the gym after a few years off....I weighed in at 145 lbs and smoked a pack of smokes a day.... Glad those days are gone :D

What a difference a year makes

Congrats. :)

[White Knight]

Thanks dbflgirl :0

Buffy....
I took 2 months off the gym hence I gained some weight.....which is still alright ( i had an am still having tendonitis issues )
I am averaging 2200-2300 or so calories per day....with an approx split of 40/40/20.. I was being more conscious on my calorie caounting at first, I;'ve been just eyeballing lately ....I am going back to counting everything as of tomorrow.

My maintenance calories at this stage should be in the 2000 calorie range....( I am weighing in at 132.2 right now - yah, I gained 26.2 lbs since last stage weight ..gulp). I am just going to play with the numbers as I go along and if I don't see changes I want to see I will switch things up a bit ...I find I am getting stronger as I move along and am having really good work outs....which in turn motivates me... I am going to maintain about 2 cardio sessions per week.... and see what happens .....

My goal is to be stage ready and at weigh ins come in at 114 lbs for Aug/2007....so I figure I have time to experiment and learn

The way I see it, this is a learning process for me and constant changes will need to happen...just like at my last 2 comps.... I did it myself..just tried different things that made sense to me at the time , listened to my body and tweaked things as I went along...

I definately want to follow your progress as well....I think we can learn from each other..... :).. as well as anyone else that would have some input.....

My supplements for right now are
Now- Eve muti
Hyaluronic Acid
MSM
Glucosamine
Chomdoitin
NOC-cG3

Will probably add tribulus or 6-OXO to see if that makes a difference


Today was back and shoulders

Lat pulldown
3 setsx10 x 75 lbs
2 setsx 6 x105 lbs

cable rows-
2 sets x 6 reps x 120 lbs

dumbell rows-
2 sets x 6 reps x 50 lbs

dumbell arnold press-2 set x 10 reps x 25 lbs
Inclined lever shoulder pres—2 sets of 6- 100 lbs
Dumbbell lateral raise- 2 sets of 6- 17.5 lbslbs
Dumbell Front raise- 2 sets of 6- 20 lbs
Lever rear delt row- 2 sets of 6- 1155 lbs
shhrugs- 3 sets of 6- 50 lbs dumbells

[White Knight]

Only 1/2 hour eliptical today

Food intake
2027 calories
156.8 grams protein
162 grams- carbs
85.7 grams fat

p/c/f 39/40/21

[Buffycat3]

As far as total macros go we are the same:D ...our numbers in protien, carbs and fat are a bit different.
Do you count your veggies?

[Chubby Mom]

Sounds like you’re feeling better. Thanks for posting your supplements calories and nutritional intake.

Rosanne

[White Knight]

Yes I count everything....

Yes feeling better. Thanks

Today leg filler day

Cable hip abduction- 3 sets inner & outer each side x 30 lbs, 40 lbs, 50 lbs x 8 reps
side lunges- 25 lbs dumbbell- 3 set each side x 10
lunges with 2x 25 lbs dumbbells- 3 sets of 10 each leg
hack squat- 2 sets x 8 reps- 90 lbs,
Single leg hacks- 2 sets x 6- no weight
Leg extensions- 2 sets x6, 150 lbs, 160 lbs
Seated calf raises- 90 lbs- 2 sets x 30 reps ( 10 toe pointing out, 10 toe pointing straight, 10 toe pointing in )
Standing cal raise- 1 set x89 reps – 195 lbs

Food intake
2244 calories
191.4 grams protein
174 grams- carbs
99.5 grams fat

p/c/f 42/37/21

[jaguarr]

Good gosh you are strong. Nice work going on in here! :)

jag

[Hibiscus09]

Nice job! Those are super strong extensions you're doing! Woo-hoo! Nice job on the nutrition also. :)

[White Knight]

Strength is coming back.....

Today- am-
20 minutes stair master ( was running late for work so only 20 )

evening
Chest
Incline dumbbell bench press- 3 sets of 6- 2 x 35 lbs dumbells
Bench press- 2 sets x 6- 85 lbs
Cable standing fly- 3 sets of 6, 40lbs, 50 lbs, 60 lbs

Tris
Superset
Cable rope/and cable straight bar
3 sets x 8 – 40 lbs rope/ 80 lbs straight bar

Pull overhead cable rope- 3 sets x 8- 50 lbs

1 sets rope crunches
1 set floor cable leg raises with 40 lbs


Food intake
2307 calories
223.4 grams protein
174 grams- carbs
90 grams fat

p/c/f 55/30/15

[White Knight]

Ab workout
-Leg raise lying on bench with 15 lbs dumbbell held by feet- 3 sets of 12
-Standing twist with a 20 lbs dumbbell- 3 sets of 20
-sitting on matt, with a 5 lbs medicine ball ,twist drop ball behind back, pick up and twist and drop on other side.- 3 sets of 15
- V-ups using 5 lbs medicine ball- 3 sets x15
- back extensions w/ 25 lb weight- 3 sets x 20

Food intake
2342 calories
205.4 grams protein
182 grams- carbs
95.5 grams fat

p/c/f 42/38/20

[Motiv8You]

Very nice! You have to have one heck of a core to do it, too!!!
:D

[Chubby Mom]

Hi! White Knight talk about some serious work outs no wonder you look so good .This makes my work out look pretty pathetic. :)

[White Knight]

I actually want to incorporate more core work into my work out...... I was looking into Paul Cheks scientific core conditioning but they are having issues with production .

I am also considering taking up kung fu in Jan for flexibility purposes.....I was taking it early this year but had to drop it due to time constraints..now that was a serious workout

CMom....consistency...consistency...consistency... ...just keep plugging away....as long as you feel your workouts , they are good....period.

[White Knight]

Yesterday- day off meals and gym

Today

Legs

squats
3 warm up sets sets at 95 lbs. x 10 reps each
2 sets x 6 reps- 155 lbs

Leg press-
2 sets x 6 reps at 450 lbs

Leg curls
2 sets x 6 reps- 100 lbs & 110 lbs

Stiff Leg deadlifts
2 sets x 6 reps at 115 lbs

[joed]

...I was looking into Paul Cheks scientific core conditioning but they are having issues with production...

Chek knows what he's talking about; I always read his work carefully.

[White Knight]

Chek knows what he's talking about; I always read his work carefully.

Agreed :)

Back and shoulders

Lat pulldown
3 setsx10 x 75 lbs
2 setsx 6 x105 lbs

cable rows-
2 sets x 6 reps x 120 lbs

dumbell rows-
2 sets x 6 reps x 50 lbs & 55 lbs

Inclined lever shoulder press—
3 sets of 10- 50 lbs
2 sets x 6 - 105 lbs
Dumbbell lateral raise- 2 sets of 6- 20 lbslbs
Dumbell Front raise- 2 sets of 6- 20 lbs
Lever rear delt row- 2 sets of 6- 100 lbs & 112.5 lbs

[White Knight]

Rough week.....stressful week at work and what not...
Lost some workout days and diet suffered a bit but I tried
Since Monday I got in 1/2 hour eliptical
A chest and ab work out in

Diet is back on track now and work outs too

Today - legs

squats
3 warm up sets sets at 95 lbs. x 10 reps each
2 sets x 6 reps- 175 lbs & 165 lbs

Leg press-
2 sets x 6 reps - 450 lbs & 500 lbs

Leg curls
2 sets x 6 reps- 90 lbs & 100 lbs

Stiff Leg deadlifts
2 sets x 6 reps at 135 lbs

Including a lot of bison in the diet for now

[Buffycat3]

Hi :)

I am sorry to know you were full of stress....it's stressful for me if I miss a workout.
I hope you got a grip on whatever it was that was giving you a hard time
Looks like you are back on track with your workouts...Good for you!

Bison, huh?


Take care , and I am hoping you are able to keep your awesome workouts regularly ...With out Stress!

[White Knight]

Life eh? what can you do :)

Back and shoulders

Lat pulldown
3 setsx10 x 90 lbs
2 setsx 6 x120 lbs

cable rows-
2 sets x 6 reps x 120 lbs

dumbell rows-
2 sets x 6 reps x 50 lbs

Inclined lever shoulder press—
3 sets of 10- 70 lbs
2 sets x 6 - 100 lbs
Dumbbell lateral raise- 2 sets of 6- 20 lbs
Dumbell Front raise- 2 sets of 6- 25 lbs
Lever rear delt row- 2 sets of 6- 112.5 lbs
Shoulder shrugs- 3 sets of 8 - 2 dumbels x 50 lbs

[White Knight]

Another crazy week.....
I just got back to the gym yesterday....
Did 1/2 hr eliptical

This morning
4 sets x8 of stiff leg deadlifts- 115 lbs
3 sets x10 of lunges w/ two 25 lbs dumbells
3 sets x10 of side lunges with one 25 lbs dumbell

Can't believe the above took over 1/2 hour to do

Having a hard time focusing....just gotta keep trying...sigh

I am also very uncomfortable with this "bulking" ....I don't like it ....and I think I am going to cut some of the calories......

Now that my whining session is over.... on we go...

[Gunn27]

I am also very uncomfortable with this "bulking" ....I don't like it ....and I think I am going to cut some of the calories......I hear you on that, I'm suffering the same thing right now, even though I'm wolfing down 4500 cals a day.

Tough looking workout today, nice job. I hope your work stress has eased, or does so soon. :)

[Buffycat3]

Teresa....gosh, I'm sorry to hear you are having a hard time.
When you say focusing is hard...is it because of outside stress interupting your workouts?
I'm also sorry your bulking is not going well.
If you feel lowering your cals is what you need to do, then it probably is.
You have done such an amazing job with your physique in the past, so I am confident you know what is right and wrong with your body, w/o's, diet...ect.

I know you are busy...but if you have time could you tell me what it is about your bulking that you are not liking?
This might help me with my bulking.
Thanks.

Take care and I will pray that your stress dissapears.

[Hank1962]

Great back and and Abs. Stress at work and home can really impact workouts. I try to really focus all my energy into my workout and use my music to occupy my mind.

[White Knight]

Yah, stress sucks.... also being pulled in so many different directions....

I made the mistake of taking 2 months off from the gym and diet after my last comp.. I gained undesired fat and now trying to bulk just doesn't mesh with me...

Last year for the 2 comps I did everything myself...I kept changing things when they didn't feel right and it seemed to have worked out...at least I was happy with my results....

I think I am going to take the next 3-4 weeks to lean out a bit and then re-evaluate....

I am also wondering if I should get a coach???
Like I mentioned I didn';t use anyone last year.....
My debate comes down to , would I learn new things????would that kick my butt into gear???
but then it is an extra expense that I don't need right now
I also wonder how well I would take directions just because someone tells me to do something... I have a problem... and that is I always need to know why..I ask a lot of questions....
If I do anything, I was thinking of someone like scott abel
Debate..debate..this is unlike me as I always set a goal and just go for it....One of the few times I am questioning myself

My husband says I can do it on my own...

This morning started with 1/2 hour stair master

I'll do chest and tris later tonight

[Chubby Mom]

Sorry to hear that things aren’t going as you would like them to go. But I am sure you will figure it out. I have to say you did such a wonderful job on your own that I don’t see why you would need a coach but I am the penny pinching type and am also a stubborn person like yourself. Good luck in what ever way you decide to do it. Now I know that I’m a newbie to all this but do you think that maybe slowly raising your calories over time in the same fashion that one increases what one lifts in gradual steps would work?

[Buffycat3]

Aww Teresa...I am sorry.
It's tuff to make decisions...and you say you never had to question your self too many times before, so this is frustrating for you as well.
Maybe this means a great thing is going to happen to you....does that sound corny? but maybe.
You are so goal oriented and such a competitior (with yourself) so being as such, you have all these options in front of you and you dont' know which one is BEST for you. And you want the the Best. ;)
Decisions are certianly tuff.
I hope you choose the one that is right for you.
I'll be here waiting to see what you do.
Take a deep breath and trust yourself...ok?
Take Care!

[White Knight]

I'm going to kick myself in the butt and get my butt in the gym more often...

I'll re-evaluate in Jan about a coach

Got back into it this weekend with legs, back and shoulders Saturday and Sunday. I am sore today . :)

My diet has not been the best... so improvement is needed there as well.

[White Knight]

This morning I tried the dumbell raise

Superset the lateral dumbell raise with the dumbell raise with front dumbell raise swing open and lower laterally

Started with two 20 lbs dumbells and went down to 15 lbs from there ( the front side swing was only 12.5 lbs )

Did 6 sets of each.... All I can say is what a burn...loved it...

Also did some bis
concentration curls- 3 sets of 8 - 20 lbs
superset with
ez bar curls ( half way up 3 sets ...all the way way 3 sets x6- 30 lbs)
seated dumbell curls- 3 sets x 8- 20 lbs

will do 1/2 hr stairmaster at noon

[White Knight]

Starting to get motivated

15th-Chest

Bench press-3 sets 6- 95 lbs
incline dumbells- 2 x 35 lbs. 3 sets of 8
pec dec machine- 3 sets of 8- 100 lbs

tris

superset rope pull down with bar pull down
3 sets rope pull down- x 8 - 50 lbs
3 sets bar pull down- x 8- 70 lbs
3 sets x8- 35 lbs dumbel-

16th- today
abs
3 sets standing dumbell twist x 20 per side - 25 lbs dumbell
3 sets leg raise with feet hoilding 15 lbs dumbells x 10 reps each set
6 lbs ball reach- 3 sets x 15
sitting twiste ( from side to side ) with 6 lbs ball
back extensions- 3 sets x20 with 25 lbs weight

Diet is steady and good now at about 2100 cals with a 50/30/20 split p/c/f right now

[Luvdogs]

I guess you are, some great poundage there! :D

[joed]

Seems like you've not only gotten motivated but focused too; diet looks right on target & you're pushing some good sized weights. WTG.

[Maui Guns]

Your diet looks good, your workout looks good. You're getting stronger and more focused. It looks to me like you are right on track. Keep up the good work!

[Chubby Mom]

Starting to get motivated



Glad to see that you are feeling motivated again White Knight great work out Have a wonderful weekend:)

[White Knight]

Thanks :)

Yesterday was day off...

Today was leg day

squats-
3 warm up sets - x 8 reps each 135 lbs
1 set x 6- 175 lbs
1 set x 6 - 185 lbs ( new PB :) )

Leg Press
2 sets x 6- 450 lbs

Leg curls-
2 sets x 6- 90 lbs & 100 lbs

Stiff Leg deadlift
2 sets x 3- 145 lbs
1 set x 4- 145 lbs ( new PB :) )

Calfs-
seated calf raises
2 sets x 30 reps ( 10 with toe out, 10 toe straight, 10 toe in ) - 90 lbs

Good workout!!!

[joed]

I should say so! PB's being tossed around like confetti on New Years Eve. WTG.

[Buffycat3]

Excellent Work Theresa! *applaud*

[White Knight]

Back & Shoulders

Lat pulldown- 105 lbs- 5 sets x 6
row- 105 lbs- 2 sets x 6x 120
dumbell rows- 2 sets x6x 50 lbs

Shoulder press- 3 setsx6x 105 lbs
dumbell front raise- 2 setsx 8x 20 lbs

Superset the lateral dumbell raise with the dumbell raise with front dumbell raise swing open and lower laterally- 3 sets x 6 x 17.5 lbs dumbells

Thinking of changing gym....
Went to the community center in our neighborhood... they have a gym with pretty much the same stuff ( newer actually ) with a pool, skating rink ... familiy rate per year is half of what I am paying right now for my husband and myself..... different crowd but who cares ( more families versus bb type )..I can do my workouts the same...and they have a running track..
My 12 year old daughter wants to come with me and try some light weights.. I might just take her and let her workout with me on weekends

[White Knight]

Yesterday- 1/2 hour eliptical

Decided that I will attempt to workout each body part twice per week ( if I don't get to all of them twice , I will just follow through the follwoing week)
One workout, heavy - low reps..... second workout lighter weights, higher reps ( different exercises)

today- second leg day

leg extensions
1 set- 100 lbs x 8
3 sets- 100 lbs x 18 reps

deep hack squats
3 sets x10 reps x 90 lbs

lunges-
3 sets x 10 w/ 2 25 lbs dumbells

ham curl with ball
3 sets x10 reps
( for some reason I really felt the hams doing this one today )

[Chubby Mom]

Thinking of changing gym....
Went to the community center in our neighborhood... they have a gym with pretty much the same stuff ( newer actually ) with a pool, skating rink ... familiy rate per year is half of what I am paying right now for my husband and myself..... different crowd but who cares ( more families versus bb type )..I can do my workouts the same...and they have a running track..
My 12 year old daughter wants to come with me and try some light weights.. I might just take her and let her workout with me on weekends

That sounds like a really good deal.If they have everything you need I would go for it.

[White Knight]

I love the new gym!!!!!!!

Yesterday I could only get away for 1/2 hr so I did some shoulders

Shoulder press- 3 setsx6x 105 lbs
dumbell front raise- 2 setsx 8x 20 lbs

Superset the lateral dumbell raise with the dumbell raise with front dumbell raise swing open and lower laterally- 3 sets x 6 x 17.5 lbs dumbells

This morning abs

Leg raise (with 15 lbs dumbell held at feet ) - 3 sets x10
Dumbell ( 25 lbs ) twist- 3 sets x 20 each side

sky crunches ( that's what I call them...lol - on butt , feet in air and reach to the sky while holding 15 lbs dumbell- 3 sets of 10

sitting twist - moving dumbell ( 15 lbs )from side to side ( behind the back )- 3 setsx 10 each side

and the last one - moving ball from hand to feet to floor- 3 sets of 10

I have gained 2 lbs ( eating clean )......

[Chubby Mom]

I love the new gym!!!!!!!

I have gained 2 lbs ( eating clean )......


Congrats on the weight gain :D and glad that you are happy at your new gym.
Happy Thanksgiving

[Buffycat3]

I have gained 2 lbs ( eating clean )......

Hi Teresa:)

You mentioned in my journal, that it is 'weird', that you gained 2lbs in 10 days....I cannot tell if this is a Happy weird, or a Diappointing weird.
:)

[White Knight]

Happy thanks giving to you too :)

I'm taking all of this in stride..... first time bulking.....I'm sure there will be a lot of things I'll be scratching my head on...( like what did I do different his week ? )....... it';s all good....

I've cut before...so I know what I need to do when I get to that point... http://www.whiteknight.ca/FORUMS/style_emoticons/smilies3/n055.gif now, I'm just going to keep working out and eating ...we'll see where this ends up... as long as I don't make it on the krispy cream calendar http://www.whiteknight.ca/FORUMS/style_emoticons/smilies3/blink.gif

Today is day off ( it's freaking cold here too....they are calling for -30 C this weekend ...does frostbite affect fat ??/ lol)

[White Knight]

Saturday-legs

squats-
3 setsx8 reps x 135 lbs
2 sets x 6 reps x 175lbs
I did these quickly with not much rest in between

stiff leg deadlifts
3 sets x 6 x 135 lbs

leg press
( new gym, new leg press - I am really short for this one so I have to align myself with my tippy toes and slowly move my feet to position- it sucks )

2 sets x 6 reps x 450 lbs

leg curls-
2 sets x90 lbs x 6 reps

I switched the order around this time... I felt it...

---------

Sunday- back and shoulders

lat pulldown
3 sets x 8 reps x 90 lbs
2 sets x 6 reps x 120 lbs

lever row-
2 sets x 6 x 125 lbs

dumbell row-
3 sets x 6 reps x 50 lbs

shoulders- super set the follwoing 4 exercises and did I ever feel a burn...

front dumbell lateral raise x 6 reps x 20 lbs
lateral dumbell raise cx 6 reps x 17.5 lbs
dumbell raisex 6 repsx 20 lbs
front to side dumbell raise x 6 reps x 12. 5 lbs

Did 3 sets of the above

shoulder shrugs
3 sets x 6 reps x 2 50 lbs dumbells

----------

this morning

1/2 hr elliptical

I picked up and ipod.... I love it... what took me so long
I am also still getting use to the new gym and the different equipment..it's all so different... and this gym is so clean compared to the other... the atmosphere is great!!! It even has the self flush toilets ( I thought I was at the airport...lol)


I think on the weekends I will do the hot tub or swim after the workouts

[Chubby Mom]

Great workouts Whiteknight I bet your shoulders where screeming :D I’ll be reading to find out if your new routine makes a difference because I have narrow shoulders and would like to widen them a bit

[White Knight]

Tuesday
Chest and tris
bench press-
3 sets x 85 lbs x 6 reps
2 sets x 95 lbs x 6 reps

dumbell press-
3 sets x 2 30 lbs dumbells x 3 sets

cable cross overs
3 sets x 45 lbs

pec dec
3 sets single arm ( each arm x3 )- 75 lbs
3 sets two arms x 105 lbs

tris
3 setsx6 reps rope pull down- 40 lbs
straight bar pull down- 3 sets x 6 x 70 lbs
bench dips- 3 sets x 10

15 minutes of stairmaster

some weighted abs
My abs cramped up.... very strange ( felt like my guts wanted to come out of my rib cage ).... went away after some rest..then my toes cramped up ...

I'll be adding some taurine and potassium to my sups for a while

Today- bis
3 sets- concentarted curls x 8 reps x 20 lbs
barbell curl- 3 sets x 10 reps x 45 lbs
seated alternating dumbell curl- 3 sets x 6 reps x 20 lbs
cable curls- 3 sets x 6 reps x 25 lbs

finished off with some back extensions with a 25 lbs weight ( trying to squeeze it in this week )

It's been -28C or so here this week so roads are nasty , longer travel time to work which cuts into workout time

[White Knight]

Haven't slacked off...just haven;t posted

still hitting weights 5 days a week..... (sometimes twice a day -trying to hit each body part twice every 8 days with 2 days off that consist of 1/2 hour cardio only.... , )

Diet sufererd a bit this weekend...ate too much...

Gained another 2 lbs

[Chubby Mom]

:) Never thought you where slacking

[White Knight]

Better start posting up again.........

Today was legs.....

5 sets of squats x 6 reps....did these at a very fast pace
115 lbs, 135 lbs 135 lbs, 175 lbs, 185 lbs

leg press
2 sets of 6x 450 lbs


stiff leg deadlift ...again at a very fast pace
3 sets x 10
95 lbs, 115 lbs, 135 lbs

leg curls
2 sets x 6 x 90 lbs

seated calf raises x 90 lbs
3 sets x 20

ended the work out with one set x 15 reps of front squats with a 45 lbs bar....

Felt strong and was a good workout


I've just added hemp hearts ( hemp seeds )to my diet....4 table spoons a day with yogurt or on top of greens

Another source of protein and EFA's

[Luvdogs]

Wow, awesome job on those legs! I see a duck walk in your future :)

[White Knight]

Back and shoulder day-

lat pulldown
5 sets x 6 reps - 90 lbs, 90 lbs, 90 lbs, 120 lbs, 105 lbs

pull ups- one set x 6 reps

lever row-
3 sets x 6 x 105 lbs, 120 lbs, 105 lbs

dumbell rows- 3 sets x 6 reps- 55 lbs dumbell

back extensions- 2 sets x 20 reps holding 35 lbs weight

shoulder lever press- 3 sets x 6 reps x 90 lbs wide grip and 3 sets front grip

super set the following 4 exercises ...

front dumbell lateral raise x 6 reps x 20 lbs
lateral dumbell raise x 6 reps x 17.5 lbs
dumbell raisex 6 reps x 20 lbs
front to side dumbell raise x 6 reps x 12. 5 lbs

Did 3 sets of each

lever rear delt machine- 3 sets x 6 x 90 lbs

shoulder shrugs
3 sets x 6 reps x 2 55 lbs dumbells

finished off with one set of arnold dumbell press - 2x20 lbs x 15 reps

[SR800]

Wow, great workout, checked out your bodyspace, you are really ripped up with excellent symetry and size, 44, I am shocked! Fanatstic effort and results.

[White Knight]

Actually, I am turning 45 next week.....gulp

Yesterday- 1/2 hour of eliptical

This morning- biceps

seated dumbell curls- 2x20lbs dumbells-3 sets x 8

barbell curl ( full range of motion ) - 40 lbs- 3 sets of 8

concentration curls- 20 lbs- 3 sets of 8

then I superset another 3 sets of concentration curls with bicep pull ups.... pull ups , hands shoulder width, palms facing you- 3 sets x 6 reps

back to barbell curls- 35 lbs
3 sets x 6 - from top to halfway down
3 sets x 6 - from bottom to half way up
3 sets x 6- full range of motion

Wore my elbow brace for todays work out... elbow still bugging me

still sore from the weekend so that's it for today......

[Hibiscus09]

Actually, I am turning 45 next week.....gulp



ha,ha -- I'm already there and it's not so bad. ;) :D

Great job on the workout. Sorry about the elbow. Mine bothered me for a while -- burning -- and I switched to EZ Bar curls as opposed to straight bar. Now, I can do straight bar curls again (well, until it starts acting up again. :D ).

[White Knight]

Yesterday- morning
1/2 hour stair master

afternoon-chest and triceps

-bench press- 3 sets x 6 x 85 lbs, 2 sets x 6 x 95 lbs
-incline dumbell bress- 3 sets x 6 w/ 2 x37.5 lbs dumbells
-pec dec machine- 3 sets single ar, ( 3 sets right arm only, 3 sets left arm only ) 90 lbs
3 sets x 6 both arms x 105 lbs
-3 sets x 6 reps -cable cross overs

tris
superset straight bar pushdown with rope pull down-
3 sets x 10 x 780 lbs, 3 sets x 10 x 45 lbs

3 sets dumbell tricep extension x 10 x 25 lbs


Today-
I tried a new ab circuit...it was awesome
did 2 rounds of the below... no rest between each station

-standing leg raises - 25
- medicine ball switch from feet to arms- 45 seconds
-medine ball in hand squeezing ,smaller ball with knees, twisting in seperate directions- 45 seconds
- front roller- 45 seconds
-side windshield wipers ( on side with medicine ball between legs lifting legs like a windshield wiper) 45 seconds per side
-sitting twist with medicine ball from side to side
-superman for 2 minutes
-medicine ball crunches ( legs in air reaching up with 10 lbs medicine ball )
-choppers- 45 seconds ( lifting medicine ball from floor to overhead )
- back extensions with 35 lbs weight- 25 reps

There might be a couple fop others I forgot to mention...
I loved it though :)

[White Knight]

Friday- 1/2 hour cardio

Saturday - legs- I fel out of it a bit so I took it on the easy side

squats
3 sets x 135lbs x 6 reps
2 sets x 175 lbs x 6 reps

leg press-
2 sets x 360 lbs x 6 reps

stiff leg deadlift
3 sets x 145 lbs x 6 reps

leg curl
2 sets x 85 lbs x 6 reps

seated calf raise
2 sets x 30 reps x 45 lbs

I plan on taking the last week of December off and changing up my program for the new year

[White Knight]

Today-
Back and shoulders

Pull ups- 1 set of 8 ( at my present weight it's good...lol)

lat pull downs-
3 sets x 6 x 90 lbs
2 sets x 6 x 105 lbs

lever rows-
2 sets x 105 lbs x 6 reps

dumbell rows-
3 sets x 6 x 50 lbs dumbell

lever shoulder press-
wide side grip- 3 sets x 90 lbs x 6 reps
front grip - 3 sets c 90 lbs x 6 reps

superset the following- 3 sets x 6 reps each
front dumbell raise- 3 sets x 6 reps x 2 , eo lbs dumbells
lateral raise- 3 sets x 6 reps x 17.5 lbs
dumbell raisex 6 reps x 20 lbs
front to side dumbell raise x 6 reps x 12. 5 lbs

lever rear delt machine- 3 sets x 6 x 90 lbs

shoulder shrugs
3 sets x 6 reps x 2 50 lbs dumbells

finished off with 10 minutes of ab work

[Original Poster]

MERRY CHISTMAS

[Chubby Mom]

Merry Christmas White Knight :D

[Buffycat3]

Best wishes for a Very Merry Christmas for you and your family!!

[SR800]

Impressive weights and work as always, even if you do need 4 wheels to enjoy the dirt ;-)

[Hibiscus09]

Merry Christmas!! :)

[jspirate]

http://www.stephenscountyschools.com/webs/dharrison/images/Merry%20Christmas%20Holly.gif

[White Knight]

Wow, thanks a lot every one..... and a Merry Xmas and Happy New Year to you guys :)

I've been taking some time off the gym and diet and man is it showing.....oops

Going back to the gym on Tuesday Jan 2 with a new program.... I started an 8 day cleanse this Tuesday...figured I'd start the year off on a different note this time around....

Will be posting up when I start up again... :)

[Buffycat3]

Happy New Year, Teresa.

I hope all your goals and dreams are reached in 2007!

[White Knight]

Thanks :)

You too

Took the last 10 days or so off from the gym and diet/supplements.... did an 8 day cleanse and have lost some of the weight I gained.....it was time to regroup

Starting a new program...it's different than what I've done in the past ..I want to try it for 8-10 weeks and see what type of changes come about

I want to keep my caloric intake to 1800-2000 cals per day for now....with a macro breakdown of 45/35/20 p/c/f for now

This mornings workout...now it might look weenie but I was dying out at certain stages.....Minimal rest if any between sets...the heart rate was kept up ...I was sweating and had oxygen debt by throughout the workout.....

Assisted Pullups
3 sets of 15 reps- 50 lbs 50 lbs, 70 lbs

Superset
Seated row with a lying body pull up? ( basically - feet on floor, pull yourself up to the squat bar - I kept my knees bent )

http://www.ironmind.com/ironcms/export/pics/IronMind/Sledgehammer3.jpg http://www.ironmind.com/ironcms/export/pics/IronMind/Sledgehammer4.jpg

3 sets of each- 12 reps-
row- 70 lbs,
pullup- bodyweight- grip fingers facing out

Superset-
deadlifts with lying down pull up again but reverse the grip
3 sets x 12 reps each

deadlifts- 50 lbs barbell
lying pullup - bodyweight ( I was dying out on these)

dumbell rows-
3 sets x 12 reps- 27.5 lbs, 27.5 lbs, 20 lbs

I felt it....the muscles were fatigued

PS- I hated the bulk I tried and the next time around I will take a different approach

[White Knight]

This AM's workout.....was an ab circuit.... did the circuit below twice...no rest between exercises( took about 30 minutes to do in total) really pumped up the heart

-standing leg raises - 25
- exercise ball switch from feet to arms- 45 seconds
-exercise ball in hand squeezing smaller ball with knees, twisting in seperate directions- 45 seconds
- front roller- 45 seconds
-side windshield wipers ( on side on bosu ball with exercise ball between legs ,lifting legs like a windshield wiper) 45 seconds per side
-sitting twist with medicine ball from side to side
-superman for 2 minutes
-lying bicycle on floor- 45 seconds
-medicine ball crunches ( legs in air reaching up with 10 lbs medicine ball )
-choppers- 45 seconds ( lifting medicine ball from floor to overhead )
- back extensions with 25 lbs weight- 25 reps

On todays menu

Beef Jerky
Fat Free yogurt w/ 2 teaspoons hemp seed
5 egg whites w/ salsa and fat free cheese
udos oil- 1 tablesppon
5 oz chicken breast/170 gr brocoli w/ 1 tablespoon mct oil
2 small tilapia fillets w/ 85 gr okra
1-1/2 scoops biotest surge after workout
1-1/2 sccops muscle milk in water
1 all-bran bar
1 small banana

Total calories 1775.5, 183.7 gr of protein, 67.9 gr of fat, 121 grams of carbs
% breakdown p/f/c/- 49.3/18.2/32.5

I might do a chest workout with hubby tonight

Later

[White Knight]

Did chest last night..not heavy weights,,,but ebough so that I hit close to failure or failure at the third set on the 12-15 rep

3 sets incline dumbbell press
3 sets flat dumbbell flies
Alternating incline hammer press
Alternating flat hammer press

This AM

shoulders and bis
-One arm barbell thrust- 3 sets x 15 reps
-Superset alternating front raises with horizontal shrugs- 3 sets of each x 15 reps
-Superset side lateral raises with vertical shrungs- 3 sets of each x 12 reps
- Concentration curls- 3 sets each arm x 12 reps
-machine preacher curl- 3 sets x 12 reps
-standing barbel curl- 3 sets x 12 reps

I am sore from tuesdays back work out.....

todays menu
total calories- 1893
209.7 gr protein
63.4 grams of fat
133 grams of carbs

[Buffycat3]

I love reading your w/os :)

Good job on your diet goal too (1800-2000cals)
How you feeling with these macros?

[White Knight]

:)

so far so good.....

yesterday- day off gym and free food day

Today - legs- I found it to be a great workout with major hamstring fatigue..good stuff :)

4 sets of
superset leg extension ( 15 reps- 75 lbs ) with squat thrust jump ( 15 reps)

3 sets of
superset abductor in and our with anterior reach- 15 reps each

3 sets of
superset seated leg curls ( 15 reps - 75 lbs ) with jump leaps- 15

3 sets of
glute machine ( since my gym doesn't have one, I used the assisted pull up machine and pushed down with the leg ) 15 reps each

3 sets of
walking lunges with 15 lbs dumbellsx 15 reps with each leg

3 sets of
dumbell deadlifts ( used only 2x 25 lbs dumbells as my legs were getting toasted by now )- 15 reps

I've also added grape seed oil to my cooking

[White Knight]

Yesterday I skipped the gym.... ny freaking quads are toasted..... I could not walk up and down the stairs.... today at work it's still a biatch to walk about after sitting down for a while..... I didn';t realize that taking those 10 days off and then completely switching the program would hit me this hard...... It feels like my very first time......

Today I sucked it up and went to the gym before work though... did some back work

-2 sets of seated rows- 90 lbs,90 lbs, 105 lbs
-superset reverse grip pull downs ( 100 lbs ) with alternating speed rows with tubing....3 sets of each
-superset cable pulldowns( 100 lbs ) with alternating bent rows with tubing- 3 sets of each
( 30-45 seconds with the tubing...8 reps with the weights.. no rest in between)
bent barbell rows- 3 sets x8 with 60 lbs..

15 minutes of cardio to try and loosen the legs a bit

As for diet....I am keeping to the above calories and macros on a daily basis for now...

Now to wobble for some water....

[Chubby Mom]

Hope your legs a feeling better :)

[White Knight]

I fried my quads

I totally suck at keeping a log.......lol

Basically, I have changed my workouts completely to incorporate high reps, lower weights.....lots of supersets....emphasis on speed and power vesus low reps and heavier weights....

Every part of my body has felt this change... it has also brought in a little more fun to the workouts as it's a go go go type of routine with minimal rest between sets....

I'm liking it....

Working it 6 days a week with one day off.....

I am now adding a bit of cardio as well.....

Will do this type of workout for about 10 weeks or so and then re-evaluate....

I am sticking to 1800-2000 for now....

I only need to start dieting down or cutting in April

[White Knight]

I'm back!!!!

Been working out HARD

Made it up to 140 lbs.... started my carb cycling diet beginning of March and I am now down to 131 lbs....

I have decided that yes I am competing so I am 18-1/2 weeks out ....eeek!!!

They changed up the classes in the Nationals.... now light weight is considered 121 lbs or under... so I guess I will be on the small side once I cut down..

My goal 116-117 lbs shredded

Now back to business ..

Work outs have been basically what I feel like that day but I make sure I cycle all body parts per week.....

sups now

eve
fish oil
udos
cee
sesamin
xtend
all greens

Todays menu

yogurt w/ 2 tablespoons hempseed
8 egg whites with spinach
yogurt
4 oz pollock w/spinach
4 oz pollock w/ brocoli
4 oz steak w/ green beans
egg protein drink


Todays workouts

am- before work-
36 minutes eliptical

lunch time -ab/core workout- did 2 sets of each x 20 reps

superset leg raises w/ weighted rope crunches
superset 25 lbs dumbell twists w/25 lbs dumbell side bends
superset front roller w/ lying bicycle
superset medicine ball crunches w/ mecidine ball sitting twist
superset big ball switch from feet to arms w/ windshield wipers
25 lbs back extensions


after work- 30 minutes stair master

Feeling good :)

[White Knight]

Today is day off gym and
high carb/calorie day

Meals
2 eggs w/ body concious toast (2)
8 egg whites with feta and spinach
yogurt
banana
turkey/spinach sausage with brown/red rice
turkey spinach sausage w/ veggies on whole wheat wrap
I haven't decided on tonight

[Hibiscus09]

Nice job bulking! Good luck to you in your cut! I know you'll do great! :)

[Stryyf]

Real Nice work outs very impresive best of luck with the
show!

[White Knight]

Thanks :)

I ate too much yesterday..

Pigged out on some Lemon Cheesecake

Recipe-Lemon Cheesecake
Ingredients
250 g fat free cottage cheese
2 omega 3 eggs
3/4 cups splenda
2 lemons, juiced
1/2 tbs baking powder
zest from hald a lemon

Preheat oven to 375 F. In a blender blend cottage cheese and eggs until smooth and creamy in texture. Remove mixture from blender and place into mixing bowl. Mix in splenda and lemon juice. Finally,add baking powder and lemon zest and mix well.

Fill 2, 1/2" ramekins with the mixture. Fill large baking pan hald full with hot water. Place the ramekins inside baking panso that the water come approx half way up the sides of the ramekins., Place the baking pan containing ramekins in oven and bake for 35 to 40 minutes

Allow ramekins to cool, place in fridge to cool

Nutrition info
Calories- 324
Protein- 57 g
Carbs- 8
Fat- 7.1

-------------

Workout today

Before work-

36 minutes eliptical

Lunch- Chest

-incline dumbell press- 2 x37.5 lbs x 8 reps x 3 sets
-flat dumbell flies- 2x20lbs x 8 reps x 3 sets
-pec dec- one arm pec dec..right then left then both arms together
3 sets x 8 reps- one arm at 75 lbs,.. 2 arms at 90 lbs
-incline lever machine... did alternating arms 45 lbs..8 reps x 3 sets..then both arms together..45 lbs - 3 sets x 8 reps

After work- 30 minutes stairmaster

Food intake today

yougurt w/ 2 tablespoons hempseed
coffee
8 egg whites w/ spinach
yogurt
tuna burger
green tea
tuna burger
salmon w/ asparagus
egg protein drink

Recipe- tuna burger

3 cans chunk light tuna
? cup flax meal
4 green onions
2 tbsp mustard seed
2 omega 3 eggs
1 tbsp minced fresh cilantro
1 tsp soy sauce
2 cloves of garlic
Salt & pepper
2 tsp olive oil

Combine all ingredients in a large bowl . Pan fry on skillet ? 6 minutes per side

Makes 2 servings

Nutritional info per serving

Calories 475

Protein 63 grams

Carbohydrates 14 grams

Fat 18 grams

[Buffycat3]

Hey Theresa :)

Congratulations !
I saw you made the "Amateurs Of The Week"!!

You look and ARE Incredible.
Best of luck with your future goals!!

[jocularric]

Milady Theresa thy user id didst catch mine eye. Then it be thy avatar that hast brought this knave e'en closer. In truth thou art Dame Theresa--White Knight of the order of Iron and Steel. Be it a few days hence an' I shall peruse the tellings of thy noble quest and learn of doings. Godspeed fair Knight. Anon.

[White Knight]

Thanks and LOL

Been training hard..

Bulked up to 140 lbs and started the vut... now at 128.8 lbs and 13 weeks out from the Nationals ":)

[Chubby Mom]

Congratulations! on making "Amateurs Of The Week" :D and losing 12lbs